This workout is about 38 minutes long. I'm dripping with sweat and cursing by the end of the warm up. Day 4's cardio recovery really doesn't feel like it helped me much in recovering. lol
The warm-up: same as it was on Tuesday for Plyometric Cardio Circuit.
- Jumping Jacks
- Butt Kicks
- High Knees
- Mummy Kicks
I really don't mind this warm up. The kids really enjoy the Mummy Kicks. I'm glad they do because they hurt me. After warm up, we do some stretching again. After that? 15 minutes of nothing but cardio. No breaks. No sitting. Just sweating and crying and cursing.
The main workout consists of fifteen exercises:
- Suicide Drills
- Switch Kicks
- Wide Football Sprints
- Stance Jacks
- Hooks and Jump Rope
- Power Jacks
- Level 2 drills
- Frog Jumps
- Power Knees
- Mountain Climbers
- Ski Down
- Scissor Runs
- Suicide Jumps
- Push-Up Jacks
Each exercise lasts for a whole minute, and you go straight into the next one with no break. The new exercises are basically just previous exercises with some changes. See below (thanks to http://thegrouchpotato.blogspot.com/2012/04/insanity-workout-blog-day-5.html)
Drop into a squat and touch your left foot with your right hand. Return to an upright position, then drop into another squat and touch your right foot with your left hand.
Variation of: Jumping Jacks
Sprint on the spot for a four-count, then drop into a lunge. Right foot forward first, then switch to a lunge on the other side. Repeat.
Variation of: Sprint and Basic Lunge
Hooks and Jump Rope
Hooks and Jump Rope is easy enough to follow, so I won't bore you with a description. I get a bit of a recovery during this exercise, which is good because we're only a third of the way through the workout and I'm exhausted!
Variation of: Uppercuts
Level 2 Drills
Remember Level 1 Drills? These are worse. Drop into the plank position and squeeze out 8 Push-Ups. Run it out for a four count, then bring your knees into your chest (just like In-Out Abs) and stand up straight. This exercise works all your major muscle groups, so it's going to hurt!
Variation of: Level 1 Drills
If only it was as fun as it sounds! A simple enough exercise, but by this point you're probably running on empty. I had to take a break.
Variation of: Globe Jumps
I love Scissor Runs! Shaun T tells you you'll get a slight recovery during this exercise, and you will - as long as you get the form right. Don't let the front foot go past the hip or you'll work yourself twice as hard as you need to.
Variation of: Switch Feet
All in all, this workout really does make you feel great. By the end, I'm sweating buckets but also feel really pumped. Yay for not quitting!